How to Cooking Tips

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Sweet Potato Smoothie

Potatoes are prepared in many ways: skin-on or peeled, whole or cut up, with seasonings or without. The only requirement involves cooking to swell the starch granules. The potato contains vitamins and minerals, as well as an assortment of phytochemicals, such as carotenoids and natural phenols. The potato is best known for its carbohydrate content. The predominant form of this carbohydrate is starch. (Wikipedia)

 

 

Serves: One
Effort: Easy

 

Ingredients:

  • 2 medium‐size sweet potatoes (about 2 cup)
  • 1 tablespoons brown rice syrup
  • 1 tablespoon sucanat
  • 1 teaspoon vanilla flavoring
  • 1/4 to 1/2 teaspoons butterscotch flavoring
  • 2 to 2 1/2 cups water
  • 2 ice cubes (opt. )
  • 2 teaspoons sesame tahini (ethnic food department)
How to Prepare:
  • Bake sweet potatoes until tender.
  • Let cool (in refrigerator when not too warm).
  • Peel skins sweeteners and flavorings. Begin blending.
  • After several seconds of blending, stop the unit and mix the ingredients, if necessary, using a long utensil.
  • Reblend to a creamy consistency. Serve warm or chilled.

 

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Orange Pineapple Coconut Smoothie

 

Coconuts are part of the daily diet of many people. Coconuts are different from any other fruits because they contain a large quantity of “water” and when immature they are known as tender-nuts or jelly-nuts and may be harvested for drinking. (Wikipedia)

Serves: One 
Effort: Easy

 

 

 

Ingredients:

  • 1/4 cups orange juice
  • 1/4 cups pineapple juice
  • 1 tablespoon coconut milk ‐‐ *
  • 1/2 banana
  • 1/4 teaspoons ginger root ‐‐ fresh, peeled, grated
  • 1/2 cups crushed ice or 2 small ice cubes

* can be made from fresh or dried coconut or purchased bottled. Do not use the canned coconut mix for mixed drinks as it is very sweet and different.

 

How to Prepare:

  • If using fresh coconut, cut coconut meat into 1ʺ pieces & place equal amounts of coconut & hot water in food processor or blender.
  • Puree at high speed for a couple of minutes, let steep for 30 minutes. Then pour into a strainer set over a bowl.
  • Press on the pulp and squeeze by the handful to extract as milk as possible.
  • Pour the milk through a fine‐mesh strainer.

 

  • For dried coconut: use 1 cup p unsweetened, dried coconut with 1 1/2 cups hot tap water.
  • Allow to stand for 5 minutes.
  • Puree one minute and proceed as above.
  • Will keep up to three days refrigerated and indefinitely, if frozen.
  • Blend all ingredients in a blender or food processor until smooth.

 

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Honey of a Peach Smoothie

 The fruit flesh may be creamy white or deep yellow. It has a delicate aroma, and a skin that is either velvety. Peaches were mentioned in Chinese writings as far back as the 10th century BC and were a favored fruit of kings and emperors. In Korea, the peach is seen as the fruit of happiness, riches, honors and longevity. (Wikipedia)

 

Serves: 2
Effort: Easy

 

Ingredients:

  • 1 1/4 cups plain low fat yogurt
  • 1 pound ripe peaches, peeled, pitted, sliced
  • 2 tablespoons fresh lemon juice
  • 1/4 cups honey
  • 1/4 teaspoons vanilla extract
How to Prepare:
  • Divide 1 cup yogurt among 8 sections of ice cube tray.
  • Freeze until yogurt cubes are solid, at least 4 hours. (can be prepared 1 day ahead, keep frozen)
  • Puree peaches with lemon juice in processor or blender.
  • Add remaining 1/4 cups yogurt, honey and vanilla.
  • Process until mixture is well blended.
  • Add frozen yogurt cubes and process until mixture is smooth and frothy.
  • Pour into chilled tall glasses and serve.

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Banana Hazelnut Smoothie

Bananas are an excellent source of vitamin B6, soluble fiber, and contain moderate amounts of vitamin C, manganese and potassium. Along with other fruits and vegetables, consumption of bananas may be associated with a reduced risk of colorectal cancer and in women, breast cancer and renal cell carcinoma. (Wikipedia)

This Banana Hazelnut Smoothie is 100% healthy and highly recommended for athletes.

 

 

 

Ingredients:

  • 4 medium bananas, peeled and sliced into 1/2 inch pieces
  • 6 tablespoons light brown sugar
  • 1/4 cups hazelnuts
  • 1 cup ice cubes
  • 1/4 cups milk
  • 1/4 cups dark rum or hazelnut liqueur
  • 2 tablespoons chopped hazelnuts, for garnish (optional)
How to Prepare:
  • Place the sliced bananas in a sealed plastic bag and put them in the freezer for 1 hour.
  • Place the brown sugar and 1/4 cups hazelnuts in a blender and grind together until fine.
  • Place the frozen bananas, ice cubes, milk, and rum in the blender with the sugar and nut mixture.
  • Blend until smooth. Pour the smoothies into 4 goblets or tall glasses.
  • Garnish with chopped nuts, if desired. Serve immediately.

 

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Apples and Cream Smoothie

A health shake is a blended drink intended to be, or marketed as being, healthy for one to consume. They are a more nutrient rich relative of the milk shake. (Wikipedia)

Apples Smoothies are a type of health shake made by blending slices of apples. Cream are usually added.

 

Serves: 4 (8‐ounces) servings
Effort: Easy

 

 

Ingredients:

  • 2 cups vanilla low‐fat ice cream
  • 1 cup unsweetened applesauce
  • 1/4 teaspoons ground cinnamon or apple pie spice
  • 1 cup fat free skim or 1% low fat milk
  • Ground cinnamon (optional)
How to Prepare:
  • In a blender container, combine low‐fat ice cream, applesauce, and the 1/4 teaspoons cinnamon or apple pie spice.
  • Cover and blend until smooth. Add fat free skim or 1% low fat milk.
  • Cover and blend until just mixed. Pour into glasses. If desired, sprinkle each serving with additional cinnamon.